Thursday: Exercise arm + pedal exercise
Dumbbell alternating curl 4 sets x20, concentrated curl 4 sets x20, inclined plate curl 3 sets x20, narrow bench press 4 sets x20, backhand neck flexion and extension 4 sets x20, puller single arm pull down 3 Group x20.
"To practice the pectoral muscles, first practice the arms." Among them, the muscles including the triceps (emphasis), biceps, deltoid muscles (front, middle, and back) should also be practiced. The wrist flexors and wrist extensors of the forearm. Practicing pedal exercises can consume a lot of energy and enhance cardiopulmonary function. In addition to losing weight and reducing fat, it can also shape the hips and legs of the participants.

Friday: Leg exercise + rowing machine aerobic training
Free squat 4 groups x 20, 45 degrees inverted kick 3 groups x 20, instrument stock two curls 5 groups x 20, leap jump 2 groups x 35, unilateral bell lifting heels 4 groups x 100 x 2, sitting leg flexion and extension 2 Group x20.
After training the legs, aerobic training is required. Rowing machines are the more common aerobic equipment in large gyms. The sitting position is used during the exercise, so the impact on the lower limb joints is also relatively small. This is an aerobic exercise that requires the participation of the whole body muscles to participate, which can play a good weight loss and fat reduction effect.

Saturday: Exercise waist + aerobic boxing or aerobics
Flat barbell bench press 4 sets x20, high-level pull-down 2 sets x20, sitting posture horizontal rowing 3 sets x20, curled belly 2 sets x exhausted full strength, waist turned 2 sets x40, rolled lateral abdominal 2 sets (exhausted full strength ), 3 groups x 20 lateral flexion.
After practicing the waist and abdomen, you can go to the aerobic boxing or aerobics class. Aerobic boxing requires the fitness person to emphasize the perfect combination of speed and strength when stretching their fists so that the practitioner consumes a lot of energy and achieves a comprehensive and effective weight loss effect. In particular, it is necessary to maintain the flexible movement of the lower extremities and the coordinated exertion of the lower back muscles during exercise, so it has a significant effect on the consumption of subcutaneous fat of the lower back and lower extremities.

Sunday: Stretching break + yoga or Pilates
Rest and stretch for 35 minutes. In a yoga class, you will show that your muscle endurance and core stability are much stronger. This day's yoga practice is preparing for the next week's gym weight loss plan.

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